Bodybuilding Diet
Bodybuilding is 80 percent diet,” is actually a statement that was made many years ago by one of the most famous bodybuilding trainers by the name Vince Gironda. During that era, Vince was famously known as the “Iron Guru.” He actually helped may newcomers across the United States who wanted to succeed in bodybuilding. In fact, Arnold Schwarrtzenegger was regarded as the greatest bodybuilders in those times.

Bodybuilding Diet

Vince Gironda was indeed convinced that one can only succeed in mucle-building process by taking the right bodybuilding diet. From that time, he started teaching other people on the same principle, especially those ones he used to train. In short, a bodybuilding diet must contain the right sources of protein, natural carbohydrates (fresh vegetables, fruits, fats and oils), and finally nuts. In fact, bodybuilders are supposed to take supplements that will facilitate the growth of muscle tissue and at the same time reduce the subcutaneous fat in the body.

A famous biologist by the name Bernard Beverly argued that the human tissue is purely biological. He meant that bodybuilders are supposed to take foods with very high biological content as it helps in developing tissue quickly. You should not confuse foods high in biological content with the ones high in protein. Biological content just means foods that contain protein of a structure that is very similar to the one found in human body tissues.

Bodybuilding Diet

The type of food with the highest biological content is the humble egg. This may come as a surprise to many but that is the truth. Other types of foods that are high in biological content may include steak, poultry, raw milk, fish, and organ meats like heart, kidney, liver and sweetbreads. Beans, legumes and some vegetables also contain protein. Thus, it is good to include them in your diet for a successful bodybuilding process. On the other hand, soybeans, even though they are known to contain proteins, are only 22 percent biological. However, you are supposed to take huge amounts of soybeans to equal the amino acid content produced by foods listed above.

When preparing for contests, the Iron Guru pointed out that one should avoid at all costs anabolic steroids. Instead, you should consider eating at most 3 dozen eggs every day. The logic behind this argument is that taking a lot of eggs enables your muscles to gain a huge influx of biological protein in order to reach new levels of strength and quickly repair any damage caused on your muscles. After about 6-8 weeks, you are supposed to reduce the amount to 1 or 2 dozens of eggs per day. This is because you will have already achieved your goal.

Bodybuilding Diet

The other bodybuilding diets focus on fresh vegetables, red meat, dairy products and fish. Bear in mind that each of these approaches serves a particular goal. This is actually loading the system with adequate amount of protein to replace and rebuild muscle tissues that were torn down due to heavy or strenuous exercises. Remember they are not long-term diet plans though.

The bodybuilding supplements that Vince Gironda recommended include desiccated liver, Kelp tablets, wheat germ oil, and lipotropic amino acids (inositol, choline, methionine, betain that help in themetabolism and assimilation of protein). The other diet method that the Iron Guru developed was putting his trainees on a special bodybuilding diet cycle in preparation for contests. This was aimed at getting rid of that last portion of subcutaneous fat. The diet plan comprised of four days without taking any carbohydrates and then eating normally on the fifth day. For the next four days the students were expected to eat no carbohydrates, but on the tenth day they resumed their normal meals. The students would keep this up for between 3 and 8 weeks, until the muscle separation showed up and veins popped out on the surface.

Bodybuilding Diet

To summarize this, a good bodybuilding diet should be focused on these four foods: protein, fats, good carbohydrates and fiber. This particular breakdown should be 24 percent protein, 40 percent natural carbohydrates without refined sugars or starches, and a balance in fat and fiber.

Bodybuilding Diet

 Best Bodybuilding Foods
The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn't include the following body-builders, beeline to the grocery store and stock up on them, stat. Bonus: They're also all pretty delicious.

Bodybuilding Diet

 WHITES

Show us a bodybuilder without egg whites in his diet, and we'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day.

Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated.

Prepare It: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands. For this six-egg-white omelet recipe, crack six eggs into a medium-sized bowl. Next, using clean fingers, lightly grasp the yolks, lift them out one by one, and discard. With a fork or whisk, whisk the egg whites with salt, pepper and any of your favorite herbs until well combined and a few bubbles have formed on top. Spray a medium nonstick skillet with cooking spray. Place it over medium-high heat and add egg whites. After about 15 seconds, reduce heat to medium. Pull in on the edges of the omelet with a spatula and slightly tilt the pan so the uncooked egg runs under the cooked portion. Continue this around the perimeter until most of the uncooked egg disappears. Then fold the omelet in thirds, as if you're folding a letter to fit it into a business envelope. Using the spatula, carefully slide it from the pan to a plate and eat it immediately.

Bodybuilding Diet

 Bodybuilding Supplements That Work – Stop Using Steroids And Use The Best Bodybuilding Supplements
You’ve tried just about everything, but no matter what you can’t seem to gain more than a few pounds of muscle. After weeks at the gym and not only are the fruits of your labor small, but if you skip a couple of days it seems like the scale goes right back to where it was. Believe it or not, you are not alone. The muscle bound “freaks” that you see in body building magazines or at competitions are either genetic anomalies or they have a near toxic amount of chemicals coursing through their veins. Most people just don’t have the natural genetic ability to build lean muscle easily. If they did, there wouldn’t be magazines, websites or products for people looking to gain weight. Or maybe you are in the group of people that after just a few weeks at the gym, you notice the scale has jumped up several digits. Looking in the mirror though, you realize that all you managed to do was look bloated and pudgy.

No matter what your issue is, the first thing you need to do is realize that you do have options. Unfortunately, for many people the only option they consider is steroids. If you’ve never used them, great. If you have started using them in an effort to get the body you desire, put the syringe down and read the rest of this article.

Bodybuilding alone is not enough to help you reach your goals. Every bodybuilder, even that on steroid needs supplements. If you want to pack on lean muscle, you have to equip your body with the ability to do so. The only way to do that is with a good work out plan, proper diet and a few key supplements.

Bodybuilding Diet

 Imagine bodybuilding as a pyramid. You can’t build a very tall pyramid if you don’t have a large base. Assuming that base is your workout plan, the next layer will be made of the most basic of bodybuilding supplements – Protein. Your diet should already be protein rich. Lean proteins like fish and chicken breast for lunch and dinner will get you part of the way there. Now supplement with protein powders.
Here is what to look for in a good protein supplement:
– High Yield. Use this formula to help you make a good decision (Grams Protein per serving X 100) / Grams Serving Size = Yield. If it’s in the neighborhood of 50% you are wasting half your money. Look for anything that yeilds 70% or higher.
-Amino Acids. Make sure it contains both Branch Chain Amino Acids and Essential Amino Acids.
-Taste. Realize that you are going to be tasting the protein you choose every day, morning noon and night. Sometimes despite the fact that you don’t want any food at all, your going to have to choke it down. So get something that tastes great and can be blended easily with fruit, juice or coffee to give the flavor profile some variety.

Bodybuilding Diet

Super Green

Also called green foods, or essential greens. This powder takes all of the essential vitamins and nutrients from a large list of vegetables and lets you consume it without all of the water that comes with it. Vegetables are important in any well balanced diet. If your diet is already well balanced and you need to add another 500 calories, the last thing you want to do is sit down and eat and entire bunch of broccoli (200 calories), two cups of kale (only 75 calories) , 5 carrots (150 calories) and you still need to come up with another 75 calories. Instead use calorie dense foods and supplement with green food powders.
So are you going to be able to gain 30 pounds of lean muscle with just these supplements? Probably not, but what you will notice is that packing on a few more pounds of muscle just got a little bit easier. You’ll look better and you’ll feel better. The best thing is that unlike steroids, there are no dangerous side effects.

The Best Supplements for Women

The Best Supplements for Women
Most experts agree the best source of essential nutrients is whole food: "We get a wide variety of nutrients from eating fruits, vegetables, whole grains, and healthy fats, often in perfect proportions," says Women's Health Nutrition Expert and Registered Dietitian Keri Glassman. "We rarely over or under do it."

Supplements 

That being said, it's difficult to know with 100 percent certainty that we're getting precisely enough nutrients to fend off symptoms of deficiency and related illnesses. Stage cue, supplements! Taking specific supplements is like insurance for those instances when you accidentally consume your weight's-worth of sweets and call it dinner. (We know—it was just that one Halloween...) And if you have or are at risk for a vitamin and/or mineral deficiency, as may be the case for pregnant women or vegetarians, then your doctor may need to intervene by recommending a supplement.

Your choice to take a supplement depends on your diet and doctor's recommendation. "When considering supplements, women need to think bones, babies, and bellies," says Glassman. "Sufficient bone density is needed to prevent osteoporosis, an adequate store of folate is essential for fertility and fetal development, and a healthy waistline lowers the risk of cardiovascular disease and other chronic diseases. Women must also load up on the nutrients that are essential to prevent chronic diseases in the future."

Top Supplements For Women
Even if you junk up your diet now and then, chances are you get most of the nutrients you need. But to really stay on top of your game—and out of the doc's office—there are supplements for women that can give you an edge. We dug in to the newest research and consulted with nutritionist and WH advisor Keri Glassman, M.S., R.D., to come up with this list.

Grape Seed Extract
What it does Prevents wrinkles and skin cancer
How much you need 150-300 mg daily
Grape seed extract is rich in proanthocyanidins, a class of antioxidants 50 times as potent as vitamin E. Preliminary animal research at the University of Alabama at Birmingham has shown that it may reverse wrinkles, skin cancer, and other damage from UV rays. In pill form, it also helps maintain collagen and elastin, two ­building blocks of smooth skin.

Vitamin D 
What it does Protects against cancer
How much you need 1,000 IU daily
In a review of 63 studies, getting more vitamin D was associated with a lower risk of colon, breast, and ovarian cancers. It's hard to get enough through food alone, so taking it in pill form is your bt bet.es

Coenzyme Q-10 
What it does prevents migraines
How much you need 100-300 mg daily
One possible cause of these killer headaches—which women are three times as likely to suffer from than men—is a lack of coenzyme Q-10, a compound made by the body. A study in the journal Headache found that when patients with lower CoQ-10 levels started taking a CoQ-10 supplement, their headaches were less frequent and less severe.

Cinnamon 
What it does Boosts energy
How much you need 1-4 g daily
This spice may help regulate blood sugar levels, which can keep your energy up through the day, according to a new study from the University of Birmingham in England. And no, you don't have to carry a cinnamon shaker in your purse—take two 500-milligram cinnamon capsules around midday to help steady your levels before the afternoon slump.

Calcium
What it does Quells PMS symptoms
How much you need 1,000 mg of calcium citrate daily for the two weeks before your period
According to a study in the Archives of Internal Medicine, women who get 1,000 milligrams or more have a 40 percent lower risk of having PMS symptoms.

supplements for women, Easy Diet burns holes in your wallet

Supplements 

Scitec have tried their hand at supplements for women this time around. New Form Easy Diet is a protein powder loaded with extras to help burn fat. Each serving packs a very feminine 15g of protein, 5.5g of carbs, 3g of fiber, 1g of fat, a lightly dosed vitamin combination and some amino acids to boost recovery. The pretty in pink tub weighs in at a total of 450g, each scoop sits at 30g so you will only get about 15 shakes out of this. The retail will not be under the $15 mark so if you happen to see someone about to purchase this do them a favor and direct them at the proteins that are not a waste of time.

Whey Protein Supplements for Women

Supplements for Women

Here is the Whey Protein Complex Which is the one of the best Whey Protein for the Women, who they want to get a perfect ans slim body and most from the muscles and attractiveness. Whey Proteins for Women are much more Different from the Whey Protein Supplements for Men.
100% WHEY COMPLEX WHEY DOMINANT FUSION OF MILK PROTEINS WITH DIGESTIVE  ENZYMES. WHEY PROTEINS ARE THE FASTEST ABSORB ING SOURCES THAT ARE GREAT IN THE MORNING AND Around TRAINING FOR EXAMPLE

ABSORPTION FURTHER AIDED BY DIGESTIVE ENZYMES! ASPARTAME FREE!
OVER 120,000,000 SERVINGS OFOUR WHEY PROTEINS WILL BE SOLD IN 2012, BECAUSE THEY WORK AND TASTE DELICIOUS!

Dietary Supplements 
Do you take dietary supplements?

Are you considering taking a dietary supplement that says “all natural” because you want to avoid chemicals or prescription medications or anything synthetic?

Dietary supplements are not risk-free and may be harmful and may also not have the effects that they are claimed to have – so be informed when making a decision to buy a supplement.

Here’s why:
“All natural” on the bottle is no guarantee that a supplement is in fact harmless and ‘all natural’. Studies have found that some supplements contain chemicals, prescription drugs and steroids.

Just because a supplement is available on the shelf for purchase does not mean its safe. Remember, dietary supplements are not controlled by the Medicines Control Council and so do not have to undergo the same scrutiny (for safety and effectiveness) that prescription medications have to go through before they are allowed to be sold.

Supplements 

Dietary supplements, including herbal supplements have effects. Whether they are pills, powders, drinks or foods, supplements can have strong effects in the body. Supplements can also interact with prescription medicines and this may lead to potentially dangerous effects.

In general, few supplements have enough convincing research to support their claims. When it comes to most supplements, you’re in uncharted waters.

What is Protein Powder?

What is Protein Powder?

Protein 

The amino acids (essential and non-essential) chains that make up protein cells form the structural core of the human body and are the building block of all cells. They are essential for almost every bodily function and contribute more than 20% of our total body composition.

To explain why protein is essential, the cells formed are required for all brain function and all muscle activity; it is the bases of the heamoglobin that transports oxygen around your body and the enzymic responses that help regulate your body all rely upon protein as the amino acids chains form the cells of each enzyme.

Protein Powder

We take on protein naturally through our normal diets from dairy, vegetable and pulse source’s, nuts and meat. These protein are described as complete and incomplete: complete if the source offers all of the 20 Amino Acids, and incomplete if the profile of Amino supply is reduced. We can also take on board extra protein through additional supplementation using protein shakes or BCAA tablets, drinks and capsules. These offer a good form of refined protein that can top up dietary protein intake and can be absorbed quickly and conveniently.

Protein Powder

Analysis of the body and its powers of regeneration suggest that almost 90% of the cells in the body are reproduced each year in a normal human being. The body is constantly regenerating itself and requirement a regular supply of protein to service the bodies needs is massively important. For maintenance of a healthy condition, the protein usage should be matched by the same level of consumption. Failure to achieve this due to a diet low in protein will lead to difficulties in maintenance of muscle condition and lean weight, but can also cause reduced skin, nail and hair condition along with weakened bones and poor recovery.

Protein 

Understanding this required supply is important if you are an active sports men, gym goer or someone looking to gain lean mass, as the requirement is substantially higher than they average person in order to maximize performance and recovery. The accepted level of protein intake required each day is between 1-2 g per kg of bodyweight each day.

Protein 

Protein Powders
Protein powders come in various forms. The three common ones are whey, soy, and casein protein. “Whey is the most commonly used, because it’s a water-soluble milk protein,” says Peter Horvath, PhD, associate professor in the department of exercise and nutrition sciences at the State University of New York at Buffalo. “It’s also a complete protein, so it’s got all those advantages.” (Complete proteins contain all nine of the amino acids necessary for human dietary needs.) People who are vegan may prefer soy protein, although Horvath notes that its taste is sometimes considered to be more unpleasant, and it doesn’t dissolve as well in water.

Protein powders also come with widely varying price tags. “For the casual athlete who doesn’t have a specific need at a certain time of their training, the cost is not that important,” says Horvath. “So if you’re going to use them, you can get pretty much the same benefit out of the less expensive, more commercially available proteins.

Protein 

In very specific circumstances, protein powders can be useful. “They’re an easy and convenient source of complete, high-quality protein,” says Carole Conn, PhD, RD, CSFD, associate professor of nutrition at the University of New Mexico. But remember: Most people, even athletes, can also get everything they offer by eating sources of lean protein like meat, fish, chicken, and dairy products.


So when might you want to use them? There are a few reasons why an ordinary athlete might want more protein in their diet, says Barbara Lewin, RD, LD, a dietitian and sports nutritionist who has worked with NFL, NBA, and NHL athletes and trained Ironman competitors:

Protein 

The Beginner’s Guide to Using Protein Powder
Walk into any gym nowadays, and you’re just as likely to hear the rattling of a shaker bottle as the clanking of weights. Powders, bars and other supplements have become so ingrained in our culture that it’s hard to imagine not following up a great workout with a shake of some sort (and sometimes even mid-workout). Protein powder is, in many ways, leading the supplement charge. Created by various sources — from whey to soy to pea — and popping up everywhere you look — from GNC’s to neighborhood grocery stores — the popular supplement has cemented its place in our minds and in our diets.

Protein 

Regardless of whether you’re an elite athlete or just a weekend warrior, chances are you have a tub of protein powder sitting somewhere in your house. At the very least, you’ve gulped down a shake at one point or another — maybe even a smoothie. But, do you really know what’s inside your protein powder or how it should be used to give you the biggest advantage and best results? To help you more effectively decide how, when and if you should use this supplement, we created this beginner guide, answering the most popular questions about protein powder.

Protein 

Protein Powder Primer: The Why’s and What’s

Many gym-goers grab a tub and start adding shakes to their diet without first considering why or if they need protein powder at all. As Brian St. Pierre, sports dietitian and nutrition coach at Precision Nutrition, puts it, the most obvious reason to supplement with protein powder is to reach your protein intake goal for the day. However, they aren’t absolutely needed. “If you can meet your protein needs with whole foods, that’s fine,” says St. Pierre. If you find yourself taking in a quality whole-food source of protein three to four times a day, generally a gram of protein per pound of body weight, you might not even need the powder fallback. But, when you’re crunched for time, protein supplements can be your biggest ally.

Protein 

Although the labels may claim otherwise, the various tubs are more equal than you think. At the heart of all protein powders is just what one would assume (or hope) — protein — whether it’s from whey, hemp, soy, or elsewhere. Still, you might see terms like “hydrolyzed” and “cutting edge” to spruce up bottles. St. Pierre argues that the pursuit of better and faster digesting protein powders may be frivolous in the grand scheme of things (research agrees). “A lot of companies will push for getting you to pay big bucks for grass fed whey or cold-filtered whey,” St. Pierre says. “These could be things that make them better, but how much better is up for debate.”

Protein 

When to Mix It Up

So, you’ve done your research and brought home a tub of high-quality protein powder. What now? Figuring out the best times to supplement can be difficult. Here are the two most common uses for protein powder during the day and specific applications for each.

1. Meal Replacement

When you’re rushing out the door late for work in the morning, the last thing you have time for is to make a quick breakfast to kickstart your day. That’s one scenario where protein shakes can come in handy. In general, St Pierre recommends adding in a source of vegetables, a serving or two of fruit and some healthy fats alongside a scoop or two of protein powder. In fact, he and the team at Precision Nutrition have coined a term for these massive meal-replacers — “super shakes.” These shakes can be used in place of a meal or in addition to a regular meal when trying to gain weight. Here’s their recommend recipe for both men and women:

Protein

Men
2 scoops of protein powder
1-2 cups of vegetables (like spinach, which doesn’t affect the taste)
2 handfuls of fruit (fresh or frozen)
2 tablespoons of healthy fat (a nut butter or seed for example)
Mixer (almond milk, regular milk, water — your choice)

Protein 

Women
1 scoop of protein powder
1 cup of vegetables
1 handful of fruit
1 tablespoon of healthy fat
Mixer (almond milk, regular milk, water — your choice)

These recipes bring up another topic of concern — gender differences. Workout supplements are often viewed as a male-dominated industry, but protein powders are also effective for women. St. Pierre points out, however, that women have different nutritional needs than men. In general, they need less protein per pound of bodyweight (primarily due to differences in body composition). For that reason, St. Pierre initially recommends for females to use one scoop instead of two. However, he’s quick to admit that the “cut in half” lesson isn’t the definitive solution. “It’s not that women need exactly half as much as men…Ultimately, it’s just giving you a framework to start something. You can adjust it from there based on your needs,” says St. Pierre.

Protein Powder

Gender differences aside, if these shakes are so nutrient-dense, why shouldn’t you just blend up a shaker bottle for each meal and ditch cooking (and dirty dishes) for good? St. Pierre cautions that although the shakes are great, they still aren’t the same as whole food. “There is more nutrients inherent to whole foods then there ever will be in a powder,” he says. You can also sometimes lose nutritional value drinking your nutrients and vitamins instead of eating them. For that reason, he recommends supplementing with no more than two shakes in one day (even that is pushing it). The key is to use shakes in a pinch and rely on whole food sources for the rest of your meals.

Protein 

Protein Powder for the People
1. Whey Protein Powder
Perhaps the most common and cheapest variety of protein powder on the market, whey protein can be found at any supplement retailer and even in some grocery stores. Boasting an impressive array of vitamins and minerals, this dairy-based product has become a post-workout staple in the diets of pro athletes and recreational gym-goers alike. And there’s good reason whey is the way to go for many: It has been shown to help repair muscles post-strength session, and increase muscle strength and size when consumed within two hours of your workout.

But it’s not as easy as grabbing any old jug and hitting the road. Consumers have the option of “hydrolyzed,” “isolate,” and more. At its core, “hydrolyzed” means the product has broken down from whole proteins down into smaller groups of amino acids (the building blocks of proteins), also referred to as peptides. This method is meant to improve the speed of digestion. Another term, “isolate,” refers to a purification process where supplement companies attempt to get the purest form of whey protein possible.


All of these processes sound great, but are they worth the additional $15 or more per container? Not necessarily, research suggests. According to Brian St. Pierre, sports dietitian and nutrition coach at Precision Nutrition, while specialized protein powders may be slightly more beneficial, the advantage is small in the grand scheme of sports nutrition. A basic whey concentrate protein powder from a reputable company can deliver great results, too, so long as adequate attention is paid to overall protein intake, optimal supplement timing, and diet quality, St. Pierre says.

Protein Powder

2. Casein Protein Powder 
Although it might not fly off shelves quite as quickly as whey, casein protein is actually very similar in more ways than one. Like whey, casein protein comes from dairy and is actually the primary protein found in cow’s milk. Unlike whey protein, however, it digests slower due to a complex interaction with stomach acids. This results in a slower release of essential proteins and amino acids, which makes casein the preferred supplement in situations when a slow release of nutrients is beneficial (like before bed when you’re going 7-10 hours without food).


This same benefit is also thought to make casein protein a less optimal supplement post-workout (when you want nutrients quickly). However, research indicates this might not be as big of a deal as we thought. In many cases, whey and casein can be interchangeable, St. Pierre says. “Honestly, it’s pretty much an equal substitute. The research that compares whey to caseins post-workout is equivocal,” he says. You can stock up on both. But, according to St. Pierre, “Your total protein intake far outweighs anything else.” While that total amount will vary from person to person, the experts at Precision Nutrition recommend taking in 0.6-0.9 grams per pound of bodyweight depending on activity levels (more active individuals need more protein). 

Protein Powder

3. Pea Protein Powder
In the land of muscle, sweat and ripped physiques, it’s hard to imagine that fuel can come from the almighty…pea. This 100 percent plant-based protein is typically made from yellow peas and towers above common protein powders in a few regards. First, it is naturally fat- and cholesterol-free (it comes from a plant after all). Second, pea protein isn’t derived from dairy, making it appropriate for those who are lactose-intolerant. Lastly, it’s completely gluten-free, which can help individuals avoid gastric distress when supplementing frequently. 


So is time to ditch your regular source of protein in search of the elusive pea? Not exactly. Pea protein has its benefits, particularly for those with specific dietary considerations. But that doesn’t mean it’s perfect for everyone. While pea protein is affordable and contains similar levels of protein per same-sized serving as whey and casein, it has been shown to be deficient in one amino acid (cystine). If you’re having stomach trouble with your current protein powder, it might make sense to give pea protein a try. Otherwise, you could try rotating it into your supplement schedule to avoid boredom and mix up your nutritional routine.

Protein Powder Products

Protein Powder Products
Muscle milk is laced with arsenic, cadmium, and lead (aka heavy metal). Arctic Zero and Weight Watchers ice cream have up to 68% more calories than labeled. The latest debacle involves a cluster of protein powder products, including big brands like Optimum Nutrition, Dymatize, Shakeology.
Quality tests published by ConsumerLab.com (6.11.2013) found that 5-out-of-27 protein powder products — nearly 20% — were either mislabeled with higher-than-reported, cholesterol, carb, or sugar counts, or contaminated with lead.1

Protein 

Impacted products include:2
Shakeology Greenberry – contaminated with 12.7 mcg of lead/scoop. Keep out of the mouths of children; they’re vulnerable to lead poisoning at just 6 mcg/lead per day.
Prolab Advanced Essential Whey, Milk Chocolate — had 68% less protein than labeled, coming in at only 7.3 g of protein per scoop — NOT 23 g. It also packed 16 g more carbs and 3.4 g more sugar than claimed.
Nature’s Plus Spiru-Tein, Vanilla – contained 4.2 g more sugar than labeled (12.2 g, not 8 g), 6.7 g more total carbs, and 26 additional calories — that’s a 50% increase in sugar content; 26% increase in total calories.
Dymatize Nutrition Elite Casein, Smooth Vanilla – contained 10.2 mg of cholesterol, 1.2 g of sugar per scoop; claimed 0 g of both.
Optimum Nutrition Gold Standard 100% Egg, Rich Chocolate – contained 14.2 mg of cholesterol per scoop; claimed 5 mg. That’s nearly 3x more than labeled.

The Takeaway
While some offences are more egregious than others (i.e. Prolab), this isn’t mindblowing, considering that the FDA doesn’t regulate the supplement industry. More concerning is that the tests only cover 27 products, leaving the majority of the protein universe unvetted by 3rd-party companies.
Your best move: Unless you’re a Prolab Advanced Essential Whey or Shakeology chugger, don’t throw your whey into a bonfire — the majority (70%) of products tested were completely clean, healthy, and consistent with their labeling. BUT, given so much uncertainty, it’s best to eat within the industry that IS regulated as much as possible.

The Lean Muscle Mochaccino
For a shake that’s ridiculously simple, The Lean Muscle Mochaccino packs massive flavor and over 24 g of HQ whey protein. It’s liquified decadence that’ll help you slim down, cool off, and simultaneously recover, grow, and build fresh lean muscle.

 Using only two ingredients – Optimum Nutrition’s Mocha Cappucino Whey Protein & Flax Milk – plus a little bit of ice, you can quickly whip up a Starbucks-esque Frappuccino without anywhere close to the calories, fat, or sugar in the real thing. If you’re a coffee connoisseur like me, it’s an absolute must-add to your protein shake arsenal.

whey

Nutrition Facts Per Serving
Calories – 200
Fat – 5 g
Omega-3’s – 1,800 mg
Total Carbs - 11 g
Sugar - 8 g
Fiber - 0 g
Protein – 24 g
Calcium – 55%

Vitamin D – 25%
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Creatine

Creatine

Creatine is arguably the most well-researched, proven sports nutrition supplement after whey protein, as countless studies have found it to effectively increase strength and lean body mass12131415. Creatine acts naturally as an intracellular source of energy for high-intensity, anaerobic exercises; supplementation can saturate muscles and increase work capacity beyond any point they can reach naturally.
Although creatine is one of the most popular supplements, it should be noted that each individual may have their own response. About 20-30% of the population are “non-responders” and cannot substantially increase muscle creatine stores, therefore having little-to-no effect on strength and lean mass16.
Since creatine was first heavily researched in 1993 there have been numerous inquiries into its safety, particularly on kidney health. There is no evidence in scientific literature that indicates any potential health risks from supplementation with creatine17.
Creatine dosing should be 5g/day, every day, including non-training days. I recommend creatine monohydrate, as this is the cheapest and most well-studied form of creatine. There are other more expensive forms of creatine — including creatine ethyl-ester and creatine HCL — that claim to enter muscle cells more efficiently, but existing research does not support the notion that alternative forms are significantly more effective18.

As an aside — it is normal to gain up to five pounds within the first week or two after starting a creatine cycle. This is simply due to increased water retention within your muscles — it is NOT fat — and is an expected physiologic response to increased creatine reserves.

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Beta Alanine:

Beta Alanine

Beta Alanine is an amino acid that is relatively new in the sports nutrition world. The concentration of beta-alanine inside muscle tissue is the limiting factor in the production carnosine, a major component of an intracellular buffer system that prevents muscle acidosis (aka the burning sensation in your muscles during a tough set)1920. The goal of beta-alanine supplementation is to temporarily hold off muscular fatigue, allowing the athlete to perform more reps and/or use heavier weights and ultimately produce long-term improvements in strength2122. In addition to strength improvement, beta alanine can help enhance body composition by increasing lean mass and decreasing in body fat232425.

Although studied dosing has ranged from 3.2 to 6.4g/day, most research has shown beta alanine to be effective at 3.2-4g/day. Stick with the 3.2-4g/day range, otherwise it can get expensive without any added benefit. On training days, take beta alanine about 30 minutes prior to your workout; on non-training days, take the beta alanine whenever is convenient.

The most common side effect of beta alanine supplementation is a tingling feeling throughout the body due to stimulation of nerve receptors close to the skin. This is completely harmless and usually subsides as the body adapts to the supplement. One way to avoid the tingling is to take several split doses of 800 mg or lower throughout the day.

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BCAA’s:

BCAA’s

The Branched Chain Amino Acids or BCAAs include leucine, valine, and isoleucine (amino acids). BCAAs have been shown to increase muscle protein synthesis and prevent the breakdown of muscle tissue from resistance training and cardiovascular activity. The primary benefit from supplementing with BCAAs is the reduction of muscle soreness — particularly delayed onset muscle soreness (DOMS) — which typically peaks 24-72 hours after training2627282930.

While dosing is dependent on individual response, 10-15 g of BCAAs during pre-workout and intra-workout periods is recommended.

CREATINE

CREATINE

Creatine is the most powerful legal muscle-building supplement. Ever. That’s not just our opinion, the International Society of Sports Nutrition agrees. (study) It’s also 100% safe, with no reported disasters after decades of rigorous testing. (study, study, study) The only reported negative side effect is that sometimes some people get stomach discomfort after consuming it, and that’s just due to taking too much of it at once and/or not drinking enough water. (Creatine will pull fluid into your muscles, so drink a little bit of extra water.)

More muscle. Perhaps more interestingly, studies unanimously show that it builds muscle and improves strength. (study, study, study, study) Secretly mixing creatine into a trainee’s coffee in the morning radically improves his muscle gains? Pretty fearsome.

Check out this study showing that following a great training program for 8 weeks with post-workout sugar produced 6 pounds of muscle growth, and 9 pounds of muscle growth with post-workout sugar + creatine. Not bad. That’s a 50% improvement in muscle mass due to creatine. (And the post-workout sugar? That’s up next.)

Less fat. You’ll also gain less fat. This is because creatine is a potent supplement for improving insulin sensitivity in your muscle cells—even in those with decent insulin sensitivity to begin with (like most of us skinny guys.) It does this by pulling glucose into your muscles instead of leaving it hanging around to be stored as fat.

How? Creatine helps your body replenish ATP, which increases anaerobic power—the type of power you need to haul heavy-ass weights. Being able to lift more weight increases the mechanical tension you’re placing on your muscles and on your body, meaning that you’ll have pretty fantastic muscle stimulation and a greater acute hormonal response to your training. The real benefit comes from the increased skeletal muscle synthesis and glycogen storage that comes along with having high concentrations of creatine in your system. This means that not only will you build more muscle via your training, you’ll also get more muscle out of the food that you’re eating.

Some guys joke that creatine supports the entire muscle-building supplement industry, and that isn’t too far from the truth. When you start reading supplement ingredients you’ll be amazed at how many of them have a few grams of creatine tucked away into every serving. How many supplements out there would still produce results if you yanked the creatine out of them? Not many. Not many at all.

Think of most supplements like mix drinks. There are a lot of cool colours, flavours and ingredients, but the whole point of them is the alcohol. Creatine is the alcohol. We aren’t really fans of mix drinks, so we’re recommending that you skip all the fancy proprietary blends and just head straight to the good stuff.

Now, as with virtually everything in the supplement world, there are a lot of extremely expensive and fancy variations out there. You don’t need them. Simple creatine monohydrate is still the king of creatine. You’ll save a ton of money and get all the benefits. You also don’t need to get fancy with how you take it, as you may have heard. Mix it into your tea, coffee, water—whatever.

WHEY PROTEIN

Whey protein

Whey protein powder is a cheap and convenient way of getting in your daily protein, but there’s really nothing special about it. It’s the quickly digested protein found in dairy products. It’s processed, but unlike junk food, the processing is fairly minimal. Nutritionally you can pretty much consider it a whole food instead of a supplement. It even has some vitamins in it.

Essentially it’s more or less equivalent to a chicken breast. A chicken breast would taste pretty funky blended up into a fruit smoothie though, so whey is sometimes best ;)

Muscle can only by synthesized out of amino acids (found in protein) so a shortage of those can easily slow down your efforts. Since most of us ectomorphic guys aren’t consuming enough protein to optimally build muscle, adding whey protein into your diet really will most guys build more muscle mass. (study, study)

Whey is especially effective when taken surrounding training. (study, study) It digests quickly and contains a pretty stellar blend of branched chain amino acids (BCAAs). If you really want to kick things up a notch, it works even better at stimulating muscle growth when combined with a carb source like maltodextrin. (study) The whey protein + maltodextrin combo is about as powerful as they come—it’s no secret—and almost every single workout recovery drink and commercial weight gainer will combine these two ingredients.

It’s a classic whey isolate protein powder from a reputable company, and the whey protein itself is very high quality. An interesting (indie) study recently looked into many of the popular brands of whey protein. The study got a lot of attention because of how controversial it was – a lot of popular brands were making false claims. This brand (Optimum Nutrition) wasn’t, and was thus ranked the highest.

Build Muscle with Protein Powder

Build Muscle with Protein Powder
Drinking a protein shake right before bed is also a great way to elevate your metabolism and prevent muscle catabolism (muscle breakdown) while you’re sleeping. Aka more calories burned. And oh, by the way — shakes with milk taste pretty freaking delicious and you can customize them in realistically any way you want. Try adding a banana, fresh fruit, or some natural peanut butter.
For everyone else whose primary concern is building new slabs of muscle, protein powder offers a ton of awesome benefits.

Powder

The Benefits of Protein Powder

Convenience.
Throw one scoop in a shaker bottle, mix it with water and you’ve got all the protein you need to refuel post-workout.
Affordable.
Most standard protein powders offer about 72 scoops @ 24g of protein per scoop, for about $40. Canned tuna and eggs are the next cheapest forms of protein, while chicken and beef are the most expensive. That’s about 2 cents per gram…
Complete.
Protein powder offers the full spectrum of amino acids, which is critical for muscle growth, muscle recovery, and a variety of other important bodily functions. Other sources of protein, in particularly veggies and nuts, are incomplete protein sources and contain only a few of the amino acids.
Different types of protein for different purposes
The two major types of protein powders you’ll see marketed are whey and casein, or some blend of the two. Put simply: whey is fast digesting/absorbing, casein is slow digesting/absorbing. Whey is the way to go right after a crazy intense workout as a way of shuttling protein to your hungry muscles as fast as possible. Casein is ideal as a snack or before bed–casein clumps up in your stomach and provides a slow release of amino acids over a couple of hours. That slow release of amino acids is ridiculously powerful at suppressing appetite and keeping your muscles nourished for hours at a time.
With all of that said there’s one important thing to remember about protein:
Protein powder is still a supplement — it’s not a substitute for real food. Try to make at least half of the protein you eat every day come from whole food sources.
Try Before You Buy With Bulu Box & JackedPack — The Ultimate Supplement Sample Boxes
If you love ALL of that and want it on a recurring basis, or more sensibly if you just like test-driving products before splurging on the real deal, I highly recommend dipping your feet into the worlds of Bulu Box & JackedPack. Plain and simple — they’re THE single best way to discover and try new products that you (a) may be curious about, but haven’t yet pulled the trigger on, or (b) didn’t know existed.
And considering the ridiculously overwhelming number of options in the vitamin and supplement world — combined with your own individualized dietary needs and fitness goals — the opportunity to easily (and affordably) try out a wide range of brands is incredibly valuable.
Bulu Box and JackedPack are subscription-based sample box memberships that send a fresh new cornucopia of fitness & nutrition products at the beginning of each month, including everything from protein bars, to vegan protein shakes, to sexual health elixirs, to detox concoctions. At the most basic level both services provide a crate of 4-8 HQ, diverse product samples starting at $10 per month (with free shipping).
While the Bulu Box and JackedPack concepts are similar, they each have their own unique dimensions and areas of specialization.

protine

JackedPack — self-proclaimed “Meathead Approved” — works with many of the top sports nutrition brands to supply products geared towards serious lifters and bodybuilders. If your main goal is to build MASSIVE amounts of lean muscle, carve out a svelte six-pack, or improve strength & performance (AKA getting ripped), JackedPack is your go-to service.

Some of the product categories & brands you’ll potentially find: 

Pre-Workouts — BSN NO-Explode, ON Platinum Pre

Protein Powders — ON Gold Standard,  BSN Syntha-6

Protein Bars — Quest Bars, ProMax

Protein-Based Snacks — Protein Bakery

Amino Acids & Recovery — Cytosport Monster Amino, BPI Blox

Fat Burners — Cellucor HD, MP Shred Matrix

Mass Gainers — Cytosport Monster Mass

Sleep Aids — SomaRest

While I like 90% of JP’s samples, please be aware that they do occasionally include hardcore products that I’d never take/recommend taking. Exercise judgment and caution before putting anything iffy into your body, and DO NOT feel like you need to use everything you get.

JackedPack offers a variety of different options, ranging from their $15 Heavyweight pack — an assortment of 6-8 samples, some with multi-servings ($15) – up to their fully-loaded, brand new Custom XXL pack, which provides one customized full-size product, 4-5 random samples, and 2-3 samples of the full-sized product. Their pledge: try the samples before you bust open the full product — if you’re dissatisfied they’ll let you send it back for a free refund and keep the other samples on the house.

If you’re craving a brand new pre-wo or protein blend to fuel new growth, JP’s Custom XXL option is a low-risk way to test-drive before you commit to a massive jug

BuluBox

Bulu Box is the definition of diverse. While JackedPack is hyperfocused on sports nutrition and the hardcore end of the supplement spectrum, Bulu covers the entire universe of fitness, health, & nutrition products. If you’re someone who obsesses over holistic health and wellness, but also cares about the softer side of protein, workout enhancement, and weight-loss, Bulu Box offers literally everything from end-to-end.
Bulu Box offers the following categories & products:
Vitamins, Herbs, & Supplements – Barlean’s Fish Oil, CocoaVia
Workout Support & Sports Nutrition – GU Energy Gel, CLIF Shot Bloks
Diet & Weight Loss – FRS Slim, fitmixer Slim
Energy & Endurance – AeroShot, Powbab Chews
Protein – SunWarrior Raw Protein, Pure Bar
Detox, Cleanse & Digestion – Vibrant Cleanse, Papaya Lead Extract
Sleep, Mood & Relaxation – Dream Water, C3 Stress
Sexual Health – Twinlab Male Fuel, MooreSex Female
To give you an idea of a potential assortment, my first box contained: REDD sinus protection, REDD Gouch! uric acid support, C3 stress reduction, BioCell connective tissue support, and Eruption Effervescent Energy. There’s something exhilarating about the possibilities being SO wide open — needless to say, I’m psyched for box #2.
Bulu Box currently offers two options for $10 per month: a traditional box covering all product categories and one geared towards weight-loss. Purchases build rewards points, which can be applied for discounts on full-sized products.

Trial & Coupons

FREE FREE FREE! Bulu Box is offering a $10 discount to all LeanItUP readers, which is good for one FREE month (and shipping is always free) — use the coupon code BULUGAN258. Go get it here.

20% Of Protein Powder Products, Incl. Shakeology & Optimum Nutrition, Mislabeled And/Or Contaminated

Protein Powder Products

Muscle milk is laced with arsenic, cadmium, and lead (aka heavy metal). Arctic Zero and Weight Watchers ice cream have up to 68% more calories than labeled. The latest debacle involves a cluster of protein powder products, including big brands like Optimum Nutrition, Dymatize, Shakeology.
Quality tests published by ConsumerLab.com (6.11.2013) found that 5-out-of-27 protein powder products — nearly 20% — were either mislabeled with higher-than-reported, cholesterol, carb, or sugar counts, or contaminated with lead.1
Impacted products include:2
Shakeology Greenberry – contaminated with 12.7 mcg of lead/scoop. Keep out of the mouths of children; they’re vulnerable to lead poisoning at just 6 mcg/lead per day.
Prolab Advanced Essential Whey, Milk Chocolate — had 68% less protein than labeled, coming in at only 7.3 g of protein per scoop — NOT 23 g. It also packed 16 g more carbs and 3.4 g more sugar than claimed.
Nature’s Plus Spiru-Tein, Vanilla – contained 4.2 g more sugar than labeled (12.2 g, not 8 g), 6.7 g more total carbs, and 26 additional calories — that’s a 50% increase in sugar content; 26% increase in total calories.
Dymatize Nutrition Elite Casein, Smooth Vanilla – contained 10.2 mg of cholesterol, 1.2 g of sugar per scoop; claimed 0 g of both.
Optimum Nutrition Gold Standard 100% Egg, Rich Chocolate – contained 14.2 mg of cholesterol per scoop; claimed 5 mg. That’s nearly 3x more than labeled.

The Takeaway
While some offences are more egregious than others (i.e. Prolab), this isn’t mindblowing, considering that the FDA doesn’t regulate the supplement industry. More concerning is that the tests only cover 27 products, leaving the majority of the protein universe unvetted by 3rd-party companies.

Your best move: Unless you’re a Prolab Advanced Essential Whey or Shakeology chugger, don’t throw your whey into a bonfire — the majority (70%) of products tested were completely clean, healthy, and consistent with their labeling. BUT, given so much uncertainty, it’s best to eat within the industry that IS regulated as much as possible — REAL FOOD.

Science-Backed Supplement Recommendations — The Simple, Beginner’s Guide To Strength And Muscle-Building

Protein Powder

The supplement industry is a multibillion-dollar goliath that preys on beginners for profit. Unlike pharmaceuticals, the FDA does not regulate supplements, which makes it very easy for supplement companies to make claims that are half-truths and sometimes outright lies.

Fortunately for you guys and gals I have no financial interest in any of the supplement companies. My goal is to provide honest supplement recommendations that are backed by science. Before reading, realize that this is part III of ‘The Simple, Beginner’s Guide To Strength And Muscle-Building’ series for a reason – parts I & II are more important. Only once you have the nutrition and training down, THEN can you start considering supplements.

Simply put, resistance training stimulates muscle protein synthesis (the process of building new muscle tissue) and provides your muscles with the nutrients needed to grow. Consuming whey protein powder after training stimulates muscle growth to a greater degree than other forms of protein (although new science suggests that plant-based rice protein may be a legitimate alternative)1.

Whey-protein

Ideally, whey protein powder should be consumed with a fast-digesting carb source, as this amplifies the impact of supplemental whey protein on optimal muscle protein synthesis. While there has been some controversy over the ideal time to take whey protein, most research suggests consumption within three hours after a workout. This contrasts conventional wisdom popularized by “muscle magazines,” which mandate slamming a protein shake immediately after finishing a workout.

Beyond the muscle-building effects of protein, numerous studies have shown that whey protein can reduce muscle loss (aka catabolism) while dieting

Fish Oil

As part of any healthy diet it is important to consume essential fats, specifically omega-3 and omega-6 fatty acids. Unless you frequently eat wild salmon, flax seeds, walnuts, or grass-fed beef, you are likely not getting enough omega-3 fats in your diet.
The benefits of fish oil range from the reduction in CHD risk, to improved cholesterol levels, to reduced inflammation. From a fitness perspective, the anti-inflammatory effects are likely the most beneficial – fish oil supplementation has proven to be as effective as some pain relievers like ibuprofen without any of the negative side effects67.
Dosing recommendations for athletes range from 2-4g of EPA/DHA per day. This is a CRITICAL note: to get the desired dose, look at the back label and add up the amount of EPA/DHA per pill rather than just looking at the total amount of fish oil listed on the front label. Often manufacturers will add useless filler oils to bump up the total content of each pill and give the illusion of a larger dose.

EPA/DHA content is what matters – quality fish oil nets out at > 500 mg combined per serving.